overview n day 1 oregon trail & lifestyle (life expect), factors influencing food (hunger v....
TRANSCRIPT
Overview
Day 1 Oregon Trail & Lifestyle (Life Expect), Factors Influencing Food (Hunger v. Appetite)
Day 2 Dietary Habits Quiz/Reading & Article Day 3-5 Movie (Super Size Me) Day 6 FF Frenzy Day 7 Graded Discussion/Go over FF
Frenzy , read piece on corporate responsibility
Day 8-9 Guidelines/Pyramid(s)/Portions Day 10 Nutrients (Emphasis Carbs) Day 11 Food Labels/Mini-Questions Day 12 Snack Attack Day 13 Quiz
Announcements
Last Chance-3rd Quarter Grade Check Midterm Make-Up? Nutrition Unit
– Number new Packet
Life Expectancy “It would be the first time
in the modern era we would actually see one generation experiencing a shorter life span than the previous generation."
The drop will occur when the current generation of obese and overweight adults reaches old age, and will worsen when obese and overweight children hit middle age.
Content Goal: TSWBAT: educate and advocate better nutrition and increased physical activity through demonstrating an understanding of key concepts related to proper nutrition and maintenance of healthy body weight.Content Objectives: TSWBAT:
describe factors that influence eating behaviors and food choices. define each of the six main classes of nutrients, their functions in the body, and the sources for obtaining them. explain the health risks related to overweight, obesity, underweight, and certain disordered eating habits. summarize basic nutritional principles including the "food guide pyramid" and the “7 dietary guidelines.”
break down food labels and compare and contrast between multiple labels. evaluate the effectiveness and safety of fad diets point out misleading health claims and beneficial possibilities of health foods and
supplements. discuss special problems related to the American lifestyle and nutrition. identify the impact of food on overall health.
Factors Influencing Food ChoicesHunger Appetite Emotions Family Culture Time/$ Media
Breakfast
Lunch
Dinner
Snacks
Why do we really eat today?
Hunger vs. Appetite
Hunger: a natural drive to prevent starvation.
Appetite: a desire for food
Want vs. Need Emotional Eating
Hunger/App. Cont…. Read Hunger, App. & Satiety p.5-6 Read Comfort Foods Articles p.7-8
– 1. Review: Difference between Hunger vs. Appetite? Provide a quick example. (5)
– 2. What is Satiety?What foods promote satiety?(5)– 3. What are macronutrients? Examples?(6)– 4. Why do we crave food high in fat and sugar?
Relationship to chronic stress? (7)– 5. Is emotional eating bad? (7-8)– 6. Regarding the 3 ways to cope (8) Do you think
these are good?
HUNGRY…Once You’re Done Read Page 27….
Snack Attack Page 27
IntroductionDUE DATE:
QUIZ question: Teens receive how much of theirdaily calories from snacks?
Combating Emotional Eating
Learn to recognize true hunger. Know your triggers. Look elsewhere for comfort. Don't keep unhealthy foods around. Snack healthy. Eat a balanced diet. Exercise regularly and get adequate rest.
Dietary Habits Quiz
Total your score and on bottom of page
4 write down 3 improvements you can make related to your nutrition.
SuperSize Me….Preview
Read Kraft….sugary snacks page 12-13 On Back of page 13 or on separate sheet of paper provide ½ page reaction Should Kraft, McDonalds, etc. feel any corporate responsibility toward the health of American citizens. When done turn in page 13 with reaction. (in class credit) Look over
SUPER-SIZE MEWrap-Up
Super-Size Me
assignment
Graded Discussion
Fast Food Analysis
Webquest
– Tomorrow in the Lab
– Go over
– Pay Attention
SuperSize MeGraded Discussion
(Out of 5) 1 person at a time (Facilitator/Popcorn) +1 Point
Everyone speaks once (1 Freebie) Don’t Talk=No Points + 1 Point
(At least) 5 subtopics related to nutrition + 1 Point Time (At least 20 minutes) & No lapse in
speaking (>15 seconds) + 1 Point
No Side chatter (nada) +1 Point
Calories…Generally Speaking…
1,600 calories is about right for many sedentary women and some older adults.
2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.
2,800 calories is about right for teenage boys, many active men, and some very active women.
Extra Credit Opportunity Find 3 different methods
or formulas to calculate your caloric needs
Show what your personal daily caloric intake should be according to each method
Short reaction
The Basics….
Aim for Fitness Aim for a healthy weight Be physically active each day.
Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains daily, especially
whole grains Choose a variety of fruits and vegetables daily
Keep food safe to eat.
Choose Sensibly Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat. Choose beverages and foods to moderate your
intake of sugars Choose and prepare foods with less salt If you
drink alcoholic beverages, do so in moderation
10 Tips for Healthy Eating
Eat a variety of nutrient-rich foods Enjoy plenty of whole grains, fruits and
vegetables Maintain a healthy weight Eat moderate portions Eat smaller regular meals vs. one or two
large meals (including breakfast!). Reduce, don't eliminate certain foods Know your diet pitfalls. Make changes gradually. Remember, foods are not good or bad.
Understanding proper portion sizes is an important part of maintaining healthy nutrition. But many of us really don’t know how big our portions should be.
Snack Attack Page 27
IntroductionDUE DATE:
QUIZ question: Teens receive how much of theirdaily calories from snacks?
The Key to Nutrition
Nutrient Density: High Nutrients per Caloric Content VERSUS: Empty Calories
The Key to proper nutrition is: Variety Balance Moderation
There are no “good” foods or “bad” foods Foods are not good nor bad Moderation and variety are Before key
to enjoying all foods Anytime foods Sometimes foods Seldom foods Too many seldom foods and few Now
anytime foods = a bad diet http://www.youtube.com/watch?v=IB9LMGF
VHpo
Ignorance is BlissHealth Knowledge vs. Health Behavior Cont.
Why is learning about what you are putting in your body beneficial………………..
Equally as important-
what you are doing to your body (i.e. Fad Diets)
Essential Nutrients Needed by the body;
must be present in the diet– Nonessential- your body can manufacture
from other nutrients in the diet Requirements depend on age, sex,
growth status, body size, genetics Requirements influenced by conditions
like pregnancy, breastfeeding, illnesses, drug use, and others
Tons of These Two Lessons Carbohydrates-
– simple vs. complex– slow vs. fast burning, Glycemic Index
Basic Glycemic Index Understanding Type 1 vs. Type II Diabetes Proteins-amino acids, complete vs.
incomplete Fats-Saturated vs. Unsaturated, % from
Saturated? Vitamins-Fat vs. water soluble, basic
function Minerals-basic function, Name 2 Fiber-function Water-function, how do you know if enough?
THE BASICS:. . Nutrients Define:
Substances in food that… Build and repair cells. Regulate body processes. Provide energy. Nutrients that have Calories:
– Proteins 1 Gram = 4 calories– Carbohydrates 1 Gram = 4 calories– Fats 1 Gram = 9 calories
Carbohydrates-4 cal/g
Are the body’s main source of energy (FUNCTION).
Supply fiber, and aid in digestion of fat.
Are broken down into sugars, starches and fiber.
Complex Carbohydrates“Slow-Burning”
Are starches. Provide vitamins, minerals
and fiber as well as carbohydrates.
Include dry beans, starchy vegetables like potatoes, corn, and peas; rice, pasta, oatmeal; bread and cereal.
Quick Points
Homework: Dietary Habits Computer Lab: Monday? Food Label: Tomorrow Snack Attack Questions
Refined Carbs (Fast Burning):
The calorie content of refined white flour actually increases about 10% because of everything else that has been taken out.
An average of 66% of the B vitamins have been removed.
An average of 70% of all minerals have been removed.
79% of the fiber has been removed.
An average of 19% of the protein has been removed.
(1) Potato chips: "Potato chip lovers are successful, high achievers who enjoy the rewards and trimmings of their success—both in business and in family life."
(2) Tortilla chips: "Perfectionists in regards to their own actions and to the community at large, people who crave tortilla chips are humanitarians who are often distressed by the inequities and injustices of society."
(3) Snack crackers: "Contemplative and thoughtful, people who prefer snack crackers base their decisions on logic rather than emotions."
(4) Pretzels: "Lively and energetic, pretzel fans seek novelty and thrive in the world of abstract concepts. They often lose interest in mundane, day-to-day routines."
(5) Cheese curls: "Formal, conscientious and always proper, the cheese curl lover can be described with one word—integrity. They will always maintain moral high ground with their family, work and romantic partners."
(6) Meat snacks: "Gregarious and social, those who reach for a savory bag of pork rinds or crave beef jerky and other meat snacks are often the life of the party. They are loyal and true friends who can always be trusted.“
Did you notice that with this test everyone is a winner? That’s because the research for this personality test was "conducted on behalf of the Snack Food Association and the National Potato Promotion Board."
• Low 0 – 55 • Moderate 56 – 69• High 70 or more
A scale that ranks carbohydrates by how much they raise blood glucose levels compared to a reference food.
What is the glycemic index?Glycemic Index (GI)
Glycemic Index (GI): Sample Graphs
Adapted from Good Carbs Bad Carbs Reprinted courtesy of Marlowe & Company.
Look at the Ingredient List for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
Major Types of Diabetes (DEMO) Type 1 diabetes
Results from the body's failure to produce insulin, the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them. It is estimated that 5-10% of Americans who are diagnosed with diabetes have type 1 diabetes.
Type 2 diabetesResults from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.
Gestational diabetes Gestational diabetes affects about 4% of all pregnant women - about 135,000 cases in the United States each year.
Pre-diabetes Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 54 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes.
Sugar….Sugar…and More Sugar
Article Page 22-24 Questions on End (Couple on Quiz) Put on either separate
sheet or underneath the questions…..
Ave 20 males 34
Carbs Review: Simple or Complex? Fast-Burning Tend to be Nutrient Dense Promotes Type II diabetes Tend to be Empty Calories Slow-Burning Candy Bar or Soda Natural Refined
Protein-4 cal/g 2 major functions (working proteins &
structural) Working-enzymes, antibodies, hormones, O
carriers Structural-tendons, ligaments, core of
bone/teeth Supplies energy when there is not enough
fat or carbohydrate for the body to use.
Protein Composed of
amino acids (building blocks).
There are 22 amino acids; – 9 of which the body
cannot manufacture (ESSENTIAL),
– and 13 which the body can produce (NON-ESSENTIAL).
Protein Complete proteins contain all 9 essential amino acids. They are foods which come from animals.
This includes steak,pork,chicken, turkey, fish, eggs and dairy products.
Protein Incomplete proteins
lack one or more of the essential amino acids.
This includes pinto beans, kidney beans,split peas, lentils, rice, corn tortillas, peanut butter, and nuts.
Protein Recommendations The RDA for protein is 0.8 grams
per kilogram of body weight per day (.364 gr/lb/bw/d).1
That's about 9 grams of protein for every 20 pounds
RDA levels may be inadequate and may impede recovery or limit muscle growth for athletes?– Endurance athletes 1.2 to 1.4 grams per kg b/w. – Strength and power athletes 1.4 to 1.8 grams per
kilogram of body weight per day.
Fats, Cooking Oils and Fatty Acids
Fat should account for 30% or less of the calories consumed daily
Saturated fats accounting for no more than 10% of the total fat intake.
Function: – Maintain body temperature– Protect body tissues and organs– Plays an essential role in carrying the four fat-
soluble vitamins: A, D, E, and K. • Excess calories from protein and carbohydrates are
converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat.
Fats-9 cal/g
Fats
Saturated Unsaturated
Animal Products Plant Products
Liquid @ Room TempSolid @ Room Temp
Increase Cholesterol
Red Meats, Butter
Decrease Cholesterol
olive oil, canola oil, peanut oil
Trans Fat Trans fat is a type of processed
fat that does not occur in nature Also called hydrogenated or partially
hydrogenated fat/oil Used in baked goods like doughnuts, breads,
crackers, potato chips, cookies and many other processed food products like margarine and salad dressings.
Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease
Fat & the Body
The fats can be stored in any cell in the body but are mostly stored beneath our skin.
These fat tissues are called adipose tissue where the fat cells join together, depositing under our skin to make us fat. – In women, the adipose tissue is mostly found in
the hips, buttocks, and thighs; – while in men, it is found in the abdomen causing
big bellies.
Vitamins
Major Functions– Convert fat and carbohydrate into
energy.– Work as catalysts for chemical
processes in the body- jump start reactions.
– Assist in the formation of tissue and bone.
Vitamins
Fat Soluble vitamins are carried in fat and can be stored in your body.
It is possible to overdose on fat soluble vitamins.
Water soluble vitamins are carried in water and cannot be stored in your body.
Excess water soluble vitamins are disposed of in the urine.
Vitamins(DEMO)Do you need to
take a multivitamin?
V itam in AV itam in DV itam in EV itam in K
F at S ou b le V itam in s
V itam in CA ll o f th e B V itam in s
su ch asTh iam in , N iac in , R ib o flavin , F o lic A c id
W ater S o lu b le V itam in s
V itam in s
Quiz: Should you take a multivitamin? Eat 2 or more svgs of dairy foods? YES = 3 NO = 0 Eat 3 or more svgs of veg each day? YES = 3 NO = 0 Eat 6 to 11 servings of grains? YES = 3 NO = 0 Eat at least 2 servings of fruit? YES = 3 NO = 0 Eat 2 to 3 svgs of protein-rich food? YES = 3 NO = 0 Frequently skip meals or miss out on one or more
food groups? YES = 0 NO = 3 Generally eat the same foods every day? YES = 0
NO = 3 SCORE: 0-6 points: You could use a multivitamin. 7 or more
points: Congratulations! You're a healthy eater.
Vitamin A Helps eyes adjust to
differences in light intensity. Maintains healthy skin. Assists in bone and teeth
growth. Food Sources: dark green,
orange, & yellow vegetables & fruits, egg yolks, fortified whole milk
Vitamin D
Helps build strong bones and teeth.
Assists the body in absorbing calcium and phosphorous.
Food Sources: Sunlight ( your body converts it), fortified milk, egg yolks, salmon, & sardines
Vitamin E & Vitamin K
Helps build red blood cells.
Protects cells from damage by oxygen.
Food sources: whole grain breads and cereals, green leafy vegetables
Needed for normal blood clotting.
Food sources: dark green leafy vegetables, cauliflower, cabbage and egg yolks.
Fat Soluble Vitamins
Vit. Too Little
A NightblindnessDry scaly skin
D RicketsBone Deformities
E Anemia
K UncontrollableBleeding
Thiamin- B1
Helps the body break down carbohydrates.
Aids in the release of energy.
Promotes a healthy appetite.
Food Sources: Enriched whole grains, liver, peas & pork.
Riboflavin B2
Needed to break down carbohydrates.
Keeps the skin, tongue and lips in good condition.
Food Sources: Cheese, eggs, enriched breads, and leafy green vegetables.
Niacin - B3
Vital to the nervous system.
Helps cells convert food to energy
Assists the digestive tract in working properly.
Food Sources: Liver, lean meats, whole grains
Folic Acid - Folacin
Needed to produce red blood cells.
Prevents birth defects of the spine- spina bifida.
Food sources: wheat germ, wheat bran, leafy green vegetables, fortified whole grains.
Minerals
Minerals act as: catalysts for many biological
reactions within the body (function)– 1-muscle response– 2-the transmission of messages through
the nervous system– 3-the production of hormones– 4-digestion, and the utilization of nutrients
in foods.
Fiber (Recommended 25 grams/day)
Plant materials that are not digested completely by the body.
Keeps the digestive system healthy.
Reduces the risk of cancer and heart disease.
Water Essential to life.
– Regulate body temperature– Transports Nutrients– Shock Absorption
Your body is 85% water.(40-60% of body weight)
How Much… Source- Water, Fruits &
veggies, and fruit juices How do you know if enough? Homework for tomorrow…
Water….. 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so
weak that it is mistaken for hunger. Even MILD dehydration will slow down one's
metabolism as 3%. One glass of water will shut down midnight
hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water, the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses
of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?
By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount.
Review Carbohydrates-
– simple vs. complex– slow vs. fast burning, Glycemic Index
Basic Glycemic Index Understanding Type 1 vs. Type II Diabetes Proteins-amino acids, complete vs.
incomplete Fats-Saturated vs. Unsaturated, % from
Saturated? Which promotes HD? Vitamins-Fat vs. water soluble, basic
function Minerals-basic function, Name 2 Fiber-function Water-function, how do you know if enough?
This Week in Health Announcements: Feedback???
Quiz Wed/Snack Attack Thur!!!!
Monday: Post-Evals, Nutrients, Tuesday: Finish Nutrients/
Food Labels (Mini Q-s) Wednesday: Quiz Thursday: Snack attack Friday: Teen Parent Connection- Teen
Moms
If you were stranded on a
deserted island….Which one would you
want? Sugar, corn syrup, wheat flour, molasses,
caramel color, licorice extract, cornstarch, salt, artificial colors (Yellow 6), resinous glaze, anise oil, canaba wax, artificial flavors __________________________________________________________________
Corn Syrup solids, partially hydrogenated vegetable oil (may contain one or more of the following oils: coconut, cottonseed, palm, palm kernel, safflower, or soybean), sodium caseinate, mono- and diglyerides (to prevent oil seperation), dipotassium phosphate, artificial flavor, annato color
__________________________________________________________________ Tuna, water sufficient for processing, vegetable oil, dicalcium phosphate, sodium
tripolyphosphate, tricalcium phosphate, sodium chloride, vitamin A, B1, B6, E, and D3 supplements, zinc sulfate, menadione, sodium bisulfide, manganous sulfate, sodium nitrate, folic acid__________________________________________________________________
Key Label Questions
How many calories am I actually eating? Is
that number low, medium, or high?
What nutrients should I limit or get enough
of and why?
What’s relevant about the footnote?
How can I tell if a %DV is high or low?
Which nutrients have no %DV?
One or Two Servings?Single % Double %Serving DV Serving DV
Serving Size 1 cup (228g) 2 cups (456g)Calories 250 500Calories from Fat 110 220Total Fat 12g 18% 24g 36%Trans Fat 1.5g 3gSaturated Fat 3g 15% 6g 30%Cholesterol 30mg 10% 60mg 20%Sodium 470mg 20% 940mg 40%Total Carbohydrate 31g 10% 62g 20%Dietary Fiber 0g 0% 0g 0%Sugars 5g 10gProtein 5g 10gVitamin A 4% 8%Vitamin C 2% 4%Calcium 20% 40%Iron 4% 8%
Quick Guide to % DV
5% DV or less is Low
Limit theseNutrients
Get Enough of theseNutrients 20% DV or more is High
Reminder: Look at the Ingredients (Highest to Lowest) Listing
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES
What are other ways to say sugar on a food label?
How many total servings are in your product package? __________________
What is a serving? ______How many calories are in one serving? ___________
How many total calories are from fat? ____ What % of DV of fat? __________
What % of the calories from one serving are from fat? (HINT: Divide total calories from fat by total calories from product): _________________________
How many grams of total carbohydrates: ____fiber:______ %DV Carbs:_____
Is the product refined carbohydrates, complex or both? ___________ How do you know?__________________________________________________________
Are there any sugars in the ingredients listing?
How many calories from protein?_______ Total grams: ______
What % DV of Vitamin A____ C _____ Calcium _____ Iron _____ in product?
So would your product be classified as nutrient dense, empty calories or neither? ______________Explain why.__________________________________________
Product Analysis
xtra credit What it is -define it…. How it works-how
does supporters of the diet claim it causes weight loss…get mini-scientific.
3 reasons for 3 reasons against.-to be fair.
Most important- How you personally feel..RX (right corner)
Food Label….Labels Light - Means that the food has half the fat, one-third the calories or
half the salt of its regular counterpart. Fat-Free or Sugar-Free - Indicates that none of the substance cited
(or only a negligible amount) is in the product. Fresh - Means unprocessed, uncooked, unfrozen (for example, fresh
or freshly-squeezed orange juice). Healthy - Means the food may contain no more than 3 grams of fat
(including one gram of saturated fat) and 60 milligrams of cholesterol per serving.
High - As in high-fiber, means the product has 20 percent or more of the daily value for the nutrient cited.
Lean - To be called "lean," a serving of the product must have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol.
Less and fewer - Used to describe foods that have a nutrient or calorie content which is reduced by ¼ or more
Dietary Supplements“Caveat Emptor”
Diet pills Appetite
suppressants Laxatives Vitamins and
Minerals Diet Combinations Dietary Supplements
NUTRIENT PEER TEACHING ASSIGNMENT
Due Wednesday-10 points Assignment
Objectives– Definition– Function– Calories per gram– Examples of
Bad/Good sources– Interesting Facts– Audiovisual
Topics– Carbohydrates (simple vs.
complex)– Proteins (amino acids,
complete vs. incomplete)– Fats (Saturated vs.
Unsaturated)– Vitamins (Fat vs. Water
Soluble)– Minerals – Water (How much to drink?)
On _________, as a GROUP, you will present your nutrient to the class